Friday
Power
Split Jerk
8 x 3
Pendlay Row
8 x 5
Every 3 Minutes
Weighted Chin Ups
5 x 8
Every 2:30 Minutes
Workout of The Day
30-20-10
1 Arm Dumbell Snatches (Alternating) 70/50 60/40 50/30
100 Double Unders
Rest 2 Minutes
800 Meter Run
Supplemental Endurance
4 x 1200 Meter Row
Every 6 Minutes
